Congratulations to Summer Henderson who has been named May Athlete of the Month sponsored by Box Basics!!! Make sure to check out her athlete interview below! Congratulations Summer!!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Barbell DL
5 Kip Pull ups or variations

Mobility:
Partner Roll Hamstrings 2 min / leg

Strength:
3 Supersets
8-12 Deadlifts (controlled touch and go’s) If sore keep it lighter today
8-12 Bent Over Reverse DB Flies

Metcon:
5 Rounds For Time: 20 Min Cap
10 Deadlift (185/135 or 40-50%) If sore keep it lighter today
15 Pull Ups
20 Push Ups

Elite Competition Class

1). Gymnastics
3 Rounds: This should take 10 mins or less
90 secs to accumulate as much time as possible in hanging L-Sit from rings
4 Strict Ring MU (if easy, wear vest or hold medball in feet til needing to drop it)  => kipping 1 Min limit from starting
Rest 1 Min between rounds

2). Bench Press
10 Rep Max

3). Strength Conditioning
3 Rounds
10 Push Press 155/110
10 Box Jumps 40/30

4) Stamina
Double Unders
100-80-60-40-20
GHDSU
25-20-15-10-5